Name: Playbook - Sam Sweeney - 1/26 Shoulders, Biceps, Triceps
Uploaded: 2024-03-04T17:09:28.733Z
Duration: 75 min
Description: 1/26 Shoulders, Biceps, Triceps

Audry

Michelle Zabin

Jennifer

Jessie

Lamia

Megan

Mandy

Yanely

I really didn’t need to use my arms today 😬🔥☠️

Katie

Hit a PB today on shoulder press 🥳🥳🥳

jackie

Isabel

Christina

Cori

Kimmy

The upper body pump was REAL with this one 😍

Corrine

Becky

Mike

Courtney

My favorite workout on this app, quick and killer 🔥

Jenna

Georgie

Alicia

Amber

Janelle

Felt good!  Mine was a bit absent but I pushed through!  Happy Friday all.

I love upper body days! Always a great workout Sam 💞

My poors shoulders have been chiseled today 😅

Maria

🔥🔥🔥🔥🔥🔥 thank you 🙏🏼

Lorena

Boulders 🥵 loved every set! Don’t underestimate those around the worlds 🔥🔥🔥

Morgan

Nyakeh

Regina

Porchia

The upper body pumps today are on point 👌🏼

Olivia

Brandy

Maryse Lalumiere

Around the world snuck up on me. Happy Friday

Tasha

Okay…. The Friday love for the arms is 😘🤌🏼

Megan Laudick

Steven

Maria Zenz

Happy Friday!

Week 4 of 8 week split [week 9 will be a deload week] 

Goal of Split: Training days built around gaining strength through appropriate volume per muscle group, with an emphasis on repetition of primary movements in both strength and hypertrophy rep ranges. The optional core work included at the start of each training day is intended to help you connect to your body and serve as part of a pre training day warm up if you choose. 

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Shoulders, Biceps, Triceps: 

Optional Core Work: 
a. Kneeling Banded Woodchops: 2S/5-10R each side
b. Bicycles: 20-30R each side 

Strength Training: 
1. [Phase 1] Seated Military Press: 3S/5R 

*rest 2-3 minutes between phase 1 and phase 2

2. [Phase 2] Seated Military Press: 2S/12R 

3. Single Arm Cable Lateral Raise: 4S/6-8R each side [behind torso- 3 second eccentric]

4. Double Cable Hammer Curls [out to in]: 5S/20R, 15R, 12R, 10R, 20R [adjust load to fit rep count] 

5. Cable Straight Bar Supinated Grip Extensions: 5S/20R, 15R, 12R, 10R, 20R [adjust load to fit rep count]

6. Standing Dumbbell Around the Worlds: 6S/10R

1/26 Training Day Overview

Rep Range: 5-10R each side
Tempo: steady 
Modification: cable or dumbbell wood chops

Set Up: 
- band a loop band high around a rack or machine
- get down on the ground in a high kneeling position in front of the band, facing 90 degrees from the rack 
- grip the band with both hands, pronated grip on the band 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your chest and hips square, facing forward
- extend your arms holding the band high and towards the rack to begin 

Execution: 
- use your core as you pull the band across torso and down low and towards your hip on the opposite side
- contract your core/obliques
- release the band and reach your arms high and towards the rack in the direction of the band

Kneeling Banded Woodchops

Rep Range: 20-30R total
Tempo: steady 

Set Up:
- get down on the ground in a supine position
- bend your arms and pin your hands behind your head
- lift your legs and bend them at 90 degrees, pin your knees over your hips 
- squeeze you glutes, pull belly button to spine, and set your brace 
- tuck your ribs and flatten your back into the ground 
- lift your upper back off the ground
- tuck your chin and keep your gaze at your ceiling 

Execution:
- twist your torso and drive your elbow towards your knee on the opposite side
- contract your obliques 
- bring your torso back to the start position 
- alternate each side 
- keep a steady pace

Bicycles

Optional Core Work

Rep Range: 5R 
Tempo: steady
Modification: seated dumbbell overhead press

Set Up: 
- position a bench [with back support] in the center of the rack
- set the barbell on the rack so you are able to extend your arms up and slightly behind you to easily grip the bar [elbows bent no more than 90 degrees as you un-rack the barbell]
- plant your feet flat on the ground and push your back into the back of the seat
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms overhead and reach behind you to grip the bar
- grip the barbell with a pronated grip [a thumbs distance in from the knurling on each side is a good starting point. Adjust grip based on your mobility and bio mechanics.]
- lift the barbell from the rack and position it directly overhead
- drive your ribs down 
- keep knuckles facing the ceiling 

Execution: 
- tuck the elbows just slightly in front of the bar and bend your arms
- lower the bar until it is in line with or slightly below your chin 
- elbows should reach 90 degrees or just below at the bottom of the rep
- drive your feet through the ground and extend your arms
- press the bar into the overhead position again, directly over your head 
- wrists should stay in line with the elbows

Seated Military Press [Phase 1]

Rep Count: 12R 
Tempo: steady
Modification: seated dumbbell overhead press

Set Up: 
- position a bench [with back support] in the center of the rack
- set the barbell on the rack so you are able to extend your arms up and slightly behind you to easily grip the bar [elbows bent no more than 90 degrees as you un-rack the barbell]
- plant your feet flat on the ground and push your back into the back of the seat
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms overhead and reach behind you to grip the bar
- grip the barbell with a pronated grip [a thumbs distance in from the knurling on each side is a good starting point. Adjust grip based on your mobility and bio mechanics.]
- lift the barbell from the rack and position it directly overhead
- drive your ribs down 
- keep knuckles facing the ceiling 

Execution: 
- tuck the elbows just slightly in front of the bar and bend your arms
- lower the bar until it is in line with or slightly below your chin 
- elbows should reach 90 degrees or just below at the bottom of the rep
- drive your feet through the ground and extend your arms
- press the bar into the overhead position again, directly over your head 
- wrists should stay in line with the elbows

Seated Military Press [Phase 2]

Rep Range: 6-8R each side
Tempo: 3 second eccentric
Modification: single arm dumbbell lateral raise

Set Up:
- attach a single arm attachment to one side of the cable and position it low
- step in front of the cable, facing 90 degrees from the handle
- extend your arm behind your torso and grip the handle with the hand furthest from the cable, neutral grip 
- cable should travel behind your torso 
- extend your other arm out to grip the rack of the cable next to you
- take a hip width stance and keep your hips square, 90 degrees from the cable
- squeeze your glutes, pull belly button to spine, and set your brace
- pin a slight bend in your arm
- keep an upright torso, traps pinned down

Execution: 
- pull the cable behind your torso and raise it out to your side
- contract your lateral delt when your hand is in line with your delt out to your side
- lower your arm back down by your side as the cable travels behind your torso 
- keep shoulders back and traps down

Single Arm Cable Lateral Raise [behind torso]

Rep Count: 20R, 15R, 12R, 10R, 20R 
*adjust load to fit rep count as appropriate
Tempo; steady 
Modification: standing dumbbell hammer curls

Set Up: 
- use no handle attachments on either side of the cable 
- grip each knob of the cable with each hand, hammer grip 
- step to the center of the cable, take 1-2 steps forward
- take a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your elbows out wide, ~45 degrees away from your torso and slightly behind your torso 
- keep your chest up, shoulders back, traps down 

Execution: 
- bend your arms and curl the cables towards your chest on either side
- contract your biceps
- keep your elbows pinned and extend your arms back behind your torso and out wide 
- keep your chest upright

Double Cable Hammer Curls [out to in]

Rep Count: 20R, 15R, 12R, 10R, 20R
*adjust load to fit rep count as appropriate 
Tempo: steady
Modification: banded supinated grip extensions, or supinated grip tricep kickbacks

Set Up: 
- attach a straight bar to one side of the cable and position it high 
- step in front of the cable, facing the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the straight bar with a supinated grip 
- pull the cable and pin your elbows by your sides
- pin your arms in a 90 degree bend to begin, palms up
- drive your ribs down

Execution: 
- extend your arms and pull the cable straight down towards the ground
- contract your triceps
- keep your elbows pinned and bend your arms as you release the cable with control 
- keep your traps down, shoulders back, chest upright 
- keep your wrists pinned straight

Cable Straight Bar Supinated Grip Extensions

Rep Count: 10R
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with feet hip width apart, toes forward 
- squeeze your glutes, pull your belly button to spine, and set your brace
- begin with your arms extended down in front of your torso, pronated grip 
- drive your ribs down
- keep your shoulders back, traps down 

Execution: 
- keep your arms straight and raise your arms out to your sides
- rotate to a neutral grip when your arms are extended out to your sides, in line with your lateral Delts 
- continue to raise the dumbbells into the overhead position, pronated grip at the top of the rep again
- reverse the movements and keep your arms straight as you lower the dumbbells out wide and then down by your sides again

Standing Dumbbell Around the Worlds

1/26 Shoulders, Biceps, Triceps

Ashlee

Jody

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

4/25 Quads and Glutes

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Emily

4/20 Full Body or Optional Rest Day

Landmine press following tricep push downs is evil genius 😈

Meghan

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Serena

4/18 Quads and Glutes

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Kody Young

Who says you can’t get a good workout from home?! Killed it Sam!

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

Omayma

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

1/26 Shoulders, Biceps, Triceps

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